I was hoping to have seen a better improvement in my vertical by now. So, I've done a review of my training habits and have made some observations:
- I'm not stretching as much as I should. I'm only stretching an average of 4 times per week. this past week, I only stretched 3 times. On the weeks when I felt more explosive in my jumps, I stretched more than 5 times.
- I'm neglecting core work. I've usually saved core exercises for the end of a workout and, on some days, i talk myself out of performing those exercises because I'm too tired.
- My diet stinks. I did really well for while, but I've become lazy recently eating more granola bars and quick snacks rather than making a smoothie or spending a little time preparing something more nutritious. I also didn't drink enough water this past week and this was reflected in my overall energy levels.
So, here are commitments restated with a renewed resolve to stick to them:
- I will perform a full-body stretching routine at least once daily, 7 days a week.
- I will perform core exercises 4 days a week. On upperbody workout days, I will perform these exercises at the beginning of my workouts so that they aren't neglected.
- I will eat 4-5 servings of both fruits and vegetables everyday, including the nasty vegetables that my wife may serve for dinner (she made me add that part). I will drink enough water everyday that I have at least two voids per day where the urine is clear. I will also consume a protein shake everyday along with creatine.
- I will follow the Jump Manual program with active rest periods every 6 weeks. I will ice my knees after every workout and after every time I play basketball.
Here are my training results for the week:
- Standing vertical: 27 inches - no change.
- One-step vertical jump: No change - can still dunk a mini-ball.
- Squats: I tried 340 pounds for 5 reps but just didn't have it in me this week. I hit 2 reps and then backed off to 295 pounds for the rest of my sets.
- Hang jump shrugs: 135 pounds for each set of 5 reps. I was able to hold onto the bar with a lifting strap on my left hand without any pain in that hand during or after the workout.
- I was able to perform pushups and inverted rows without anything more that some minor discomfort in my left hand.
Your top 3 areas you identified for improvement are the same areas I have struggled (stretching, core, and diet). They are easy to neglect and rationalize (at least for me) but they do make a big difference.
ReplyDeleteI've gone back a little old school on core work. Not doing as much plank work (I HATE PLANKS!) and doing more leg raises, bicycles, russian twists, and weighted incline sit-ups. I think they are helping. I also do some plank but not the 4 sets the jump manual recommends. I was getting so it was taking like 20 minutes or more just to do planks and that is just too long.
Keep working hard man. Your results will come.
I hate planks, too. I'll still do them, but I'm adding more weighted abdominal work like weighted side bends and weighted crunches on a swiss ball.
ReplyDeleteAfter the basketball season is over, I'm going to take a good week or two off from the Jump Manual. I'll stretch, run, and work on technique during that time. I hope that these old legs will appreciate the time off.